Vegan Seaweed Burger

This recipe is inspired by a company we were blessed to have worked with overseas, The Dutch Weed Burger. TDWB is more than a veggie burger; it’s a message and a sustainable movement. Traditional fast food can be unhealthy and take a serious toll on our environments. Using an ingredient like seaweed can be beneficial for both your body, and the earth.

The Dutch Weed Burger is rapidly growing, having just introduced The Dutch Weed Bagel and surely lots to come! We encourage everyone to check out their site where you can find a documentary about the company, and information about the lovely folks behind the product- including Lisette Kreischer who just released a cookbook entirely based on sea-plant recipes!

The idea behind creating this plant –based burger is that a lot of the benefits we receive from eating fish can come directly from the nutrient dense seaweed that they eat! Ideally, this burger would be made using seaweed harvested from the coast nearest to you. By eating seaweed, we can reduce the amount of large-scale fishing operations. It’s been debated that the mass amount of fishing done worldwide is harmful to ocean eco-systems. 

Seaweed, being a dark leafy green is potent in iodine, with just one ounce containing your daily intake of this micronutrient. It also packs high amounts of calcium, and even has protein levels similar to legumes! 

 

VEGAN SEAWEED BURGERS
Makes: 6-8 burgers Prep Time: 25 minutes Cook Time: 1.5 hours
Ingredients:

  • 2 cups edamame beans, without shells
  • 1 cup Canadian wild black rice
  • 1 TBSP miso paste
  • 1 TBSP soy sauce or tamari
  • 1 TBSP rice vinegar
  • ½-3/4 cup wakame seaweed, after soaking (try other seaweed varieties such as kelp or nori if wakame isn’t available!)
  • 1 TBSP minced ginger
  • 1 clove garlic
  • 2 shallots, roughly diced
  • 1 tsp sesame oil or vegetable oil
  • ½ cup whole wheat bread crumbs or panko, more panko for coating outside

Instructions:

  1. Bring to a boil 1 cup uncooked wild rice with about three cups liquid such as water or vegetable broth. Once boiling, reduce heat, cover with lid, and simmer for 45-60 minutes.
  2. Meanwhile, Bring edamame beans to a boil in a large pot of water and cook until tender (around 3-5 minutes).
    Sautee diced shallots, ginger, and garlic in separate frying pan for about 3 minutes.
  3. Soak the dried seaweed in warm water for about five minutes. Remove ½ - ¾ of a cup and dice into smaller pieces.
    Combine all ingredients, except seaweed, in food processor and blend until smooth (you don’t want a liquid smoothie, but just until ingredients are well combined)
  4. Add seaweed and blend until all ingredients are well combined but there is still some texture (chunky edamame pieces and some wild rice kernels still intact).
  5. Form mix into patties and coat with panko or bread crumbs (I added a little salt and pepper in with this)
  6. Place patties onto an oiled baking sheet and bake for approximately 30 minutes, or alternatively add some vegan butter or neutral oil to a frying pan and cook patties on medium heat for several minutes.

Authors Note: To make things easier and quicker- cook wild rice in a big batch ahead of time, this way you can use it through the week in various side dishes, topped on a salad, whatever!


VEGAN BURGER SAUCE
Ingredients:

  • ½ cup non-dairy milk
  • 2 tsp Dijon mustard
  • 1 tsp fresh lemon juice
  • 1 garlic clove
  • Salt and pepper
  • 2 tsp soy sauce or tamari
  • 1 tsp sambal oelek

Instructions:

  1. Blend all ingredients until smooth and set aside.


ASIAN SHERRY MUSHROOMS
Ingredients:

  • 3 cups mushrooms, roughly chopped (whatever mix you like, I used shiitake, oyster, and cremini- try out some different varieties!)
  • 1/2 medium yellow onion, diced
  • 1 large garlic clove, minced
  • 2 TBSP butter or vegan butter spread
  • 2.5 TBSP all-purpose flour
  • 5TBSP water
  • ½ cup sherry cooking wine
  • 1 TBSP soy sauce or tamari
  • ½ cup unsweetened almond or soy milk

Instructions:

  1. Heat butter in large sauce pan on medium heat, add onion and cook for a minute or two.
  2. Add mushrooms and cook until mushrooms have reduced in size, around 5 minutes.
  3. Add garlic and cook for one minute, until garlic is fragrant but not burnt.
  4. Add sherry and cook until liquid has reduced by about half.
  5. Add soy sauce and almond milk, simmer for another couple of minutes until you reach a thicker sauce consistency.
  6. Combine your flour and water in a separate bowl, whisk to combine, and add to mushroom mixture, cook for another minute and remove from heat.

 
Feel free to assemble your burger however you please. We put ours over a bed of ginger and garlic sautéed Swiss chard with some pickled red onions!

On a fresh bun this burger would be great with toppings like shredded carrot, green onions, and avocado. Get creative and keep in mind your Asian flavours- work with them! 

Ginger Carrot and Turnip Soup

This is an easy use-everything-in-the-garden soup that has some nice bold flavour notes including zingy ginger, sharp garlic, and savoury salty soy sauce. And, indeed we did use everything from the garden!

Fresh = best. Truly, there are many benefits to growing/purchasing and consuming fresh garden produce.
Aside from the dynamite taste of fresh produce, it's likely that the produce has not been sprayed with pesticides, chemicals, or dyes. Additives such as these make it harder for our body to digest, absorb, and our foods. It’s nice to make things easy for our system!

We are lucky enough to have access to a surplus of garden goodies, but for those of you that don't have the same fortune we love to suggest looking into farmers markets and other local suppliers.

GINGER TURNIP AND CARROT SOUP
Makes: 8-10 Servings Prep Time: 10 minutes Cook Time/total: 20 minutes
Ingredients:

  • 3 cups garden carrots
  • 3 cloves garlic, minced
  • 1 shallot, diced
  • ½ large yellow onion
  • 1 can full fat coconut milk
  • 1.5 cups turnip, peeled and diced
  • 2 TBSP butter or vegan butter spread
  • 1 TBSP vegetable oil
  • 2 TBSP fresh ginger, minced
  • 1 tsp chili powder
  • 1 TBSP soy sauce or tamari
  • 3 cups water
  • ½ tsp sesame oil
  • Salt and pepper to taste (around 1-2 tsp of salt)

Instructions:

  1. Peel and dice turnip. Add to pot of boiling water and cook until turnip is fork tender.
  2. Heat butter and oil in large sauce pan; add onions, shallot and carrots. Cook until carrots are tender.
  3. Add to sauce pan garlic, ginger, and chili powder. Cook for an additional minute.
  4. Remove sauce pan from heat and transfer onion/carrot mix to vitamix or blender.
  5. Combine all remaining ingredients including turnip. Blend until smooth, seasoning with salt along the way.
  6. Once blended, pour mixture back into large pot and heat over stovetop.
  7. Garnish soup with green onions and serve.


Authors Note: We cooked some fresh garden peas in a little butter, salt, pepper, and honey, and added to the soup for some extra texture.

Another bonus to buying local is it gives back to the community! It’s something we can do that single handily stimulates our local economy. Remember, supply and demand, on the large scale, controls our industries food priorities. When we as consumers demand more locally grown foods, small scale farming operations may actually see some government subsidies and increased backing. By supporting local and starting small we can eventually impact change on that large scale.

Banana Almond Milk

Making your own nut milk sounds like an intimidating process, but it's actually a simple staple to make on your own. We love keeping the fridge stocked with different "milks" to add to coffee, breakfasts, recipes, or a refreshing glass to accompany a cookie... Almonds are a good source of calcium, with about 74 mg per ounce, and by making your own concoction you can receive the good qualities and avoid the extra ingredients you might find on the grocery store brand, such as locust bean gum, sunflower lecithin, and gellan gum. 

There are a couple reason we prefer plant based nut milks to their counterpart, dairy milk. A strong motive is that ethically we do not agree with many of the practices that are taking place in order to fill supermarkets with dairy products. But, also, importantly the nutritional aspect of drinking milk. 
We ARE what we eat. Actually, we are what we eat, ate. How’s that for a tongue twister? This means that whatever cows are consuming including their feed(GMO soy and corn), antibiotics, or hormones to increase milk production, is what we digest, absorb, and assimilate into our systems.
Many of us just can’t tolerate milk or dairy, in general. Lactose intolerance is incredibly prevalent in our population, with an estimated 65-70% of us unable to actually digest the milk sugar, lactose. Lactose is found in highest amounts in milk, but many other products are milk-based- cheese, ice-cream, yogurt… we know, we’re breaking your heart. Some individuals, however, have an easier time digesting the likes of cheese, for example, as most cheeses have a much lower lactose content compared to milk.

There are many ways to spice (or sweeten…) up this almond milk recipe. Instead of banana you could try cocao powder for some chocolate almond milk. Or what about turmeric spice with honey, cinnamon, and ginger? Cool!

What’s next for us almond milk aficionado’s? Maybe some maple chai almond milk…blueberry almond milk…coconut vanilla almond milk? Who KNOWS, the beauty of almond milk is its versatility.

 

BANANA ALMOND MILK
Makes: 4-6 cups
Ingredients:

  • 1 large, overripe banana, frozen
  • 4-6 cups water, depending on how creamy you like it
  • 1 cup almonds
  • 1 tsp vanilla extract or 1/2 vanilla pod
  • pinch salt
  • 1-2 soft dates (optional)

 

Instructions:

  1. Blend all ingredients in a blender.
  2. Place a large cheesecloth overtop a wide bowl or large measuring cup (this can be a little messy so make sure you have a towel underneath your bowl). This is easiest if you have a charming assistant to hold your cheesecloth, if not; use an elastic band to hold cheesecloth over bowl.
  3. Pour mixture into cheese cloth and, while holding the cloth sealed at the top, use your other hand to “milk” the bag, just like a cow!
  4. This straining process will leave you with almond pulp in the cheesecloth bag and smooth, almond chunk free, liquid in the bowl.
  5. Transfer almond milk into a big jar/jug and refrigerate.

Curious about other non-dairy sources of calcium? Try white beans which contain 120mg of calcium per ¾ cup with around 22% bioavailability, dried figs (140mg per 10 figs), leafy greens (43mg per 1 cup) or tahini (130mg per 2Tbsp); 1 cup of milk contains roughly 300mg of calcium- 30-35% of which is bioavailable and absorbed into our bodies.

Cinnamon Farro and Stewed Peach Breakfast

Restorative Raw is back on Canadian soil! After a 5-month European adventure, we are more motivated and inspired than ever.

On the last portion of our journey, we found ourselves in the heart of Tuscany, Italy. We arrived with eyes larger than our stomachs, as thoughts of pasta, gelato, and pizza danced in our heads. Meals like this had us full and happy but craving some homey-Restorative-Raw-esque dishes. It was about time for some fiber.

We had noticed, through our travels, that each country appears to value a specific grain, which they tend to emphasize and sell in mass quantities. In the Netherlands, spelt has taken over like the plague. In Italy, the grain of choice is farro.

This Tuscany-grown grain is not a trendy new flavour of the month, however. In fact, farro, otherwise known as emmer wheat, is considered to be the oldest known grain on the planet. Consumption of farro dates back to Ancient Rome! Because it is difficult to grow and produces a relatively low yield, mass production is virtually non-existent in Italy. Hand in hand with small scale farming is the lack of genetic modification and over-processing which means that farro is free to live up to its optimal nutrient potential and provide us with all the good stuff!

This wonderfully chewy and nutty flavoured grain provides a whopping 8 grams of fiber and 10 grams of protein (what what!) per 1 cup! Keep in mind that, for example, women require roughly 25 grams of fiber and 45-55 grams of protein per day, thus, a breakfast of farro is certainly contributing to those requirements. Along with the fiber contained in the intact outer layer of farro (this is what we are missing in commercial grains such as white rice), are a number of B-vitamins, most notably niacin, and minerals including iron and zinc.

Stewing the ripe peaches with cinnamon creates a sweet rich caramel flavour which pairs perfectly with the inherent woody notes of the farro.

Go get your farro on!


CINNAMON FARRO AND STEWED PEACH BREAKFAST
Makes: 4-6 Servings Prep Time: 5 minutes Cook/Total Time: 30 minutes
Ingredients:

  • 1 cup Farro
  • 4 ripe peaches
  • ½ TBSP coconut oil
  • 2 TBSP ground cinnamon
  • 1 TBSP brown sugar
  • ¼-½ cup unsweetened almond milk or soy milk
  • Pinch of salt
  • ¼ cup roasted almonds or cashews

Instructions:

  1. Bring 3 cups of water to a boil in a medium pot, add 1 cup of farro, reduce heat to a simmer, cover with lid, and cook for 25-30 minutes or until desired texture. Once farro has absorbed water, add in 1 TBSP of cinnamon.
  2. In a large sauce pan heat coconut oil and add in sliced peaches. Cook for a couple of minutes until peaches have browned slightly.
  3. Add 1TBSP of cinnamon, coat peaches and let cook for one minute to allow cinnamon to release oils and therefore enhance flavour.
  4. Pour in almond or soy milk and smash, with spatula, around ¼ of the peach slices (this released some pectin and allows for a thicker “sauce”)
  5. Add sugar and salt and simmer for another couple of minutes.
  6. In a small sauce pan, add chopped nuts and roast on med-high heat until golden brown and fragrant.
  7. Pour peach mixture on top of desired farro amount and top with more almond milk, cinnamon, toasted almonds and whatever other toppings you enjoy!

    Authors Note: We’ve tried this recipe with several different fruits and the result is always delicious. A favourite of ours is banana mixed with soft ripe apricots. Go for whatever fruit is in season and experiment!

Raw Sun-Dried Tomato Torte

What is a raw food or a raw diet? 
Essentially, the concept of "raw" food eating is to only consume organic plant based foods, which have had the least amount of processing done to them from ground to mouth.
Cooking and processing destroys vitamins, minerals, and enzymes. 
aw plant based diet generally contains minimal fat, sodium, and calories and can have high amounts of nutrients.

Dehydrating is a common way to utilize ingredients in a this diet, but it must be done properly to keep the enzymes intact. By keeping the dehydrating temperature below 118F you allow the proteins can maintain their functional ability.

RAW SUN-DRIED TOMATO TORTE
CRUST
Ingredients:

  • 1 cup brazil nuts
  • 1/2 cup flax seed (ground) or 1/2 cup ground oats
  • 1/2 cup cashews
  • salt to taste
  • 2 cups sun-dried tomatoes, soaked until soft or oil packed.
  • TBSP olive oil, if using soaked tomatoes

FILLING
Ingredients:

  • 1 cup sunflower seeds or 1/2 cup sunflower, 1/2 cup green olives
  • 2 cups diced zuchinni
  • juice from one fresh lemon
  • 1 tsp cumin
  • salt and pepper, to taste
  • 2 garlic cloves
  • 2 TBSP nutritional yeast

Instructions:

  1. Ground flax seeds into flour. Add nuts and grind.
  2. Combine all crust ingredients.
  3. Form into desired shapes and let dry.
  4. Combine filling ingredients to make a thick paste. Scoop to fill inside of crusts.

While practicing a raw diet, it's beneficial to be mindful of the fact that your protein amount will be in lower amounts in plant based foods.
Meat is not a protein, it is just high in it. Almost all foods contain the three macronutrients; carbohydrates, fat, and protein. Some plant based foods that are high in protein include nuts, seeds, sprouted beans and grains, lentils, and quinoa.
We love adding raw foods into our diet- it's a great way to maximize the nutrient potential of the foods we eat. Variation is key! While utilizing raw ingredients and foods, we still keep our diet full of different cooking methods and ingredients.